Our Nutritionist Ranked the Best Fast Food Breakfasts

Breakfast may be the only time of day to find a redeeming, healthy and purely satisfying fast-food option... that isn't a salad. If you're away from your kitchen, or you've simply run out of time to make something at home, finding a cup of coffee and a shockingly light breakfast isn't hard if you know where to look. Current federal health guidelines put an optimal breakfast as being somewhere in the 375-calorie range, chock full of fiber, protein, and healthy saturated fats.

While calorie counting alone isn't always the way to determine a healthy breakfast, you may be surprised that some of the best fast food breakfast options are well within that range — and often provide a much-needed punch of protein or a fiber infusion first thing in the A.M. But even those with the best intentions may find themselves in a spot where there are not many choices for a hot breakfast, which is okay!

Stefani Sassos, MS, RD, CDN, the Good Housekeeping Institute Nutrition Lab's registered dietitian, knows the value of making the most of any breakfast you can get your hands on. Sassos says that making your own breakfast at home is always best, as you control all the ingredients and preparation method. But with a long day ahead of you — whether it's work or travel or a looming workout — convenience matters and it's super important to take a moment to eat in the A.M. By choosing breakfast items that contain a balance of protein and fiber, this will help you feel satisfied and fuller for longer.

Given that many breakfast menus have changed in the wake of the COVID-19 pandemic, some of your favorites may have modified or disappeared altogether, either temporarily or permanently. Finding a protein-rich, fiber-rich, or nutritionally amazing breakfast option can seem tricky with such limited availability.

We've done the work for you, decoding menus and breakfast orders at 10 leading national fast-food chains around the country:

• Nutrition counts below are calculated for standard "as is" orders, per item.
• Some of these items are more impressive than others, and if you have access to a multitude of chains, you should seek them out (we're marking them Editor's Choice!).

But even if there are only one of these restaurants in your area, sourcing these fast-food breakfasts may help you avoid exorbitant calories, saturated fat, sodium or sugar that can be hiding away in other options available to you. When in doubt, refer to this list that's packed with nutritionist-approved ordering tips and tricks. Happy meal indeed!

Item and menu availability may vary by region, and it's always best to check with the retailer directly about their breakfast hours — McDonald's, for example, has cut away from its All-Day Breakfast options at most locations. Some drive-thrus may also have an overlap between its breakfast offerings and its lunch or regular menu, and we're noting suggestions in the case that your location operates in this manner.